7 Common Runners Injuries And Their Solutions

Even professional runners suffer an injury while running. How much more with rookies? Running injuries can happen any time of the day – and they’re more common than you think.

The Science Of Running Injuries

According to studies, it’s normal for runners to be sidelined each year due to an injury. The chances of getting injured? It can be as low as 19 percent and can become as high as 79 percent. Even then, the chances can depend on one wrong thing – wrong running shoes, poor running form, training mistakes, drastic mileage changes, or running the same way – or a combination of two or three of these things.

This can happen to beginners, regular runners and even triathlon or iron man participants.

The bad thing? Some runners, who suffered an injury, were not able to run again. Ouch.

Preventing The Injury = Challenge

Running experts revealed that there is no magic to prevent a running injury. Instead you have to have three important things: a strong body, a top running form, and the perfect shoes.

What follows next to that is learning about the most common runners’ injuries and their solutions so that you’ll be prepared to deal with one when you suffer from it.

Two Major Types Of Running Injury

Although it’s true that there are plenty of injuries that a runner can suffer from, all of them are categorized into two types of injury: traumatic and overuse.

· Overuse injuries as the name implies refers to the overuse of the tissues causing trauma especially to the knees which in turn results to an injury.

· Traumatic injuries, on the other hand, are more physical in form like tripping over while running.

Common Running Injuries And Their Solutions

1. Runner’s knee – a common overuse injury wherein the cartilage under the kneecap gets irritated.

Causes:

• Long runs
• Extended sitting position
• Descending stairs or hills
• Squatting or bending the knee for far too long

Solutions:

• Shorten stride
• Slightly bend your knees when landing
• Stretch your hip flexors
• Strengthen your glutes
• Reduce mileage
• Avoid running dowhill

2. Achilles tendonitis – the Achilles tendon gets inflamed causing stiffness and pain.

Causes:

• Drastic increase in training
• Weak or tight calf muscles

Solutions:

• Take a rest from running
• Put ice on your Achilles heel regularly
• Strengthen calf muscles through calf raises
• Avoid excessive training or putting too much pressure on your calves
• Avoid wearing flip-flops or heels for an extended period of time

3. Plantar fasciitis – the plantar fascia becomes inflamed or suffers from small tears in the ligaments and tendons causing pain from heel bottom or the top of your feet.

Causes:

• Flat or very high arches
• Inward rolling of the foot or pronation
• Outward rolling of the foot or supination
• Standing for a very long period
• Weak core strength 

Solutions:

• Take easy on running
• Put ice on top of your foot, your heel, and your arch
• Stretch your arches by pulling back the toes
• Exercise with a foam roller
• Increase core strength
• Wear the right shoes for your feet

Make sure you have the right running shoes since this is a common problem. Many runners are running with incorrect shoes because they have been given incorrect buying advice. Go to a specialist running shop and get the best running shoes before it's too late. 

4. Shin splints – this causes the shin bone in front or the inside the lower leg to feel pain due to small tears surrounding the muscles of the shin or tibia. This also commonly happens to new runners.

Causes:

• Runners who run after taking a long break
• Inappropriate or worn out shoes
• Flat feet or extremely high arches
• Running for too long and too much

Solutions:

• Reduce running mileage
• Gradually increase your running mileage
• Take a rest
• Apply ice on your shins
• Tape your shins to avoid muscle tearing when running
• Wear the right shoes for your feet

5. Stress fracture – another common running injury, this one is caused by small cracks in the bones causing pain and discomfort. Stress fracture usually occurs on the feet or shin.

Causes:

• Drastic increase in running speed
• Running a very long mileage

Solutions:

• Take a running break
• Rest when the pain becomes too much on your feet
• Pace even in walking
• Improve bone density by weight training
• Eat a diet rich in nutrients and calories to stay in good running form

6. Ankle sprain – another common running injury caused by ligament tearing or stretching.

Causes:

• Foot rolls inwards or twists during runs

Solutions:

• Rest the injured feet for a while
• Put ice on the sprained ankle
• Do compressions
• Elevate the foot

A very common injury under runners is the ankle sprain. Make sure you take precautions to get the best advice before continuing to train.

7. Illotibial Band Syndrome or ITBS – this happens when the IT band ligament running the outside of the thigh – from the top of your hip to the outside of your knees – thickens which causes inflammation.

Causes:

• Drastic mileage changes
• Too much downhill running

Solutions:

• Reduce mileage
• Avoid or limit downhill running
• Change running directions every few laps
• Shorten stride
• Get a proper medical runners brace

In case of an injury starting to begin, you might want to opt for a proper medical brace to prevent any further damage. Contact your local doctor for advice. Using the best knee brace might mean you can keep on training and be ready for your next (half) marathon or triathlon!

Though running injuries are spontaneous as they come, there are 7 practical ways how you can prevent them from happening. Here’s how:

1. Listen to what your body says by paying attention to soreness and consistent pains. 
2. Always warm-up and stretch before and after running and you’ll prevent many running injuries.
3. Cross train to prevent overusing your muscles running.
4. Do strength training to develop your body’s core strength.
5. Have a running plan that is tailored-fit to your goals and fitness abilities.
6. Run smart by choosing your trails wisely and having a running plan.
7. Wear good shoes that fit your foot type and offer good running support.

5 Tips for Running Safely During Winter Season

Running is one of the best, easiest, and cheapest forms of exercising. It's great for cardio training. The low speed and long period running has low impact on your knees but is great for your endurance. You only need a good pair of running shoes and a comfortable set of clothes and you are good to go. You can even take your kid and put him/her in a stroller for some bonding time at the park or your pet dog for a much-needed exercise. All these sound too easy for every day running.

However, all these simple and easy things become unusually hard and even dangerous during winter season. First, there is probably snow everywhere and the road is more slippery making it extra dangerous for runners. Second, you would have to brave the cold wind and make your legs and feet work despite what could be freezing temperature. Third and definitely not the last, the thought of running versus marshmallows and a hot cup of chocolate over bonfire do not make things any easier for a runner.

Despite what seemed to be the disadvantages of running during the winter season, this is not at all impossible. In fact, experts say it could be easy once you get the hang of it and that you might even find it more enjoyable given the fact that you can run for as long as you can without drenching in sweat.

If you are open to the possibility of running during the winter season, here are some tips from the experts on how to run safely yet effectively:

1.     Know your goal.

Go back to square one and ask yourself why you want to run in the first place. Are you prepping for a race or simply vowed to get better and fitter? If running is the closest exercise to your heart, it would not at all be hard to know your goal and follow it. Knowing what your goal is will get that motivation inside you going. Once your goal is achieved, do not forget to reward yourself before moving on to your next goal.

2.     Stay Motivated.

It is easy to be motivated but not as easy to stay motivated. Knowing what your goal is will easily get you motivated but how do you stay motivated especially during the winter months when it is way more appealing to stay at home and pig out with the whole family?

A great tip here from the experts is to have a running partner and figure out a schedule that works for you both. Through this way, you would find it harder to back out on your goal because someone is waiting for you. In fact, you can even encourage more people to join. Statistics has it that group runs are very popular during the winter season.

3.     Pick the Right Clothes.

In any other season, you can literally wear what you feel comfortable running with. But for winter season, this is not the case. You have to pick the right clothes. By right, it means to layer properly without overdressing as is the usual case for first time runners in winter season.

Experts say to dress 15 to 20 degrees warmer but not more than that or you might have a harder time running due to heavy clothes and possible risk of overheating. But dressing 15 to 20 degrees will keep you warm enough to let you finish your running goal for that day.

Another great tip here is to go outside and test the weather. If you feel chilled, then you probably are wearing the right clothes but if you feel warm despite the chilly weather, tone it down by removing a layer.

4.     Get the Right Accessories.

This is equally important as picking the right clothes. They go hand in hand. Remember that you will know you are wearing the proper clothing if you feel kind of chilly once you get out the door? The trick to keep you warmer is through accessorizing. Through this way, you can put it on when you feel it is extremely cold and remove it if it gets warmer.

The appropriate accessories every runner in winter must have are running jacket that totally blocks wind and moisture, hat, headband, gloves, and may be ear muffs depending on the person.

5.     Pick the Right Time of Day to Run.   

Experts say that it is best to run during daylight hours where one can also get his/her much-needed dose of the sunshine vitamin. However, this does not mean that running under a light snow fall and a gazillion stars is not enjoyable. This will actually depend on one’s preference.

What would be a great idea here is when there is sun, run and make the most out of it. For those gloomier days, get the group together and run under a blanket of stars and may be camp out for some snack with bon fire afterwards for a more pleasant experience.

Remember that the only difference in running during winter is the weather, you will likely have to change your running outfit and add on a bunch of other accessories to keep you warm but the rest like food, water, and supplies remain a staple. Experiment on running in the winter and you just might love it. Just watch for those slippery trails though.